Beans, berries, and barley – a trifecta of health

Beans, berries, and barley – a trifecta of health

When searching for those all-important health-promoting foods, think of the three “B’s” – beans, berries, and barley. When was the last time your grocery cart contained these?  Next time when shopping for food, consider buying at least one – if not all – of these three boosters of health.  Not only are they heart-friendly foods but are perfect for anyone with chronic conditions such as type 2 diabetes. 

Here’s a look at what each of these three power foods can do for your health:

·      Beans

Never underestimate the nutritional power of beans. This rock star superfood stands tall in their ability to provide us with excellent sources of fiber, protein, iron, zinc, potassium, magnesium, and folate. Also known as legumes, beans include kidney, pinto, white, black, garbanzo (chickpeas), lima, split peas, lentils, and edamame (green soybeans).  Green peas and green (string) beans are not counted as a legume because their nutritional compositions are not similar to legumes. 

Beans are the only food considered by the 2015-2020 Dietary Guidelines as part of the vegetable group as well as the protein foods group as they are excellent sources of protein and can be a healthy substitute for meat. Beans contain no cholesterol or fat and are among the most versatile foods around.  Many Americans tend to fall short on their intake of beans even though the Dietary Guidelines recommends 1.5 cups of beans to be consumed each week.

 People who regularly consume beans have reduced blood pressure and heart disease.  In fact, eating at least four servings of beans each week lowers the risk of coronary heart disease by 22 percent.  Beans also are good for those with type 2 diabetes are they contain resistant starch, which is resistant to digestion, thus they do not raise blood sugar.

Here are some tips on using beans:

·      If using canned beans (which are perfectly acceptable),  to reduce the sodium content by about 40 percent, empty the beans into a colander and rinse them under cold water for up to a minute.

·      For extra fiber, add beans to any soup or on top of a green salad

·      When making chili or any soup, to make it a little thicker and robust, add in a can of mashed cannellini beans

·      Extend ground beef by mixing it with lentils

·      Berries

It’s time to bring on berries.  Around for centuries as a food source, these tantalizing gems are a true lover of our health.  Blueberries, blackberries, raspberries, or strawberries, each of them continue that role even today. In addition to their attractive appearance and delicate taste, berries possess a health-boosting ability distinguishing them from other fruits - their rich and diverse antioxidant power. 

Antioxidants reduce damage due to oxygen often caused by free radicals.  Antioxidants include ascorbic acid (vitamin C), carotenoids, vitamin E and phenolic compounds, all found in berries with vitamin C and phenolic compounds being particularly abundant.  Phenolic compounds include phenolic acids, flavonoids, tannins and resveratrol. Berries antioxidant power is that special boost in keeping us healthy.

Berries also have another special compound called anthocyanins.  These plant chemicals are what provide the vivid reds and blue-violet colors of berries.  Anthocyanins keep your heart happy as they help control inflammation associated with heart disease and appear to reduce the risk of cognitive decline and cancer. 

Here are some tips on adding more berries into your daily diet:

·      Add berries to smoothies, yogurt or to hot and cold breakfast cereals

·      Top salads with berries or mix together with nuts

·      Grab a handful for a snack or dessert

·      Barley

Barley is a wonderfully versatile cereal grain resembling wheat berries with a rich nutlike flavor and an appealing chewy, pasta-like consistency. Adding some whole grain barley to a pot of soup will improve your health along with the flavor of whatever soup or stew you're cooking. In addition to its robust flavor, barley's claim to nutritional fame is based on being a very good source of molybdenum, manganese, dietary fiber, and selenium, and a good source of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin. 

This grain also contains beta-glucan, a fiber which acts like a sponge, sopping up cholesterol from your digestive tract preventing it from entering your bloodstream.  This same fiber also helps control blood glucose,

Here are a few ideas on incorporating barley into your meals:

·      Instead of rice pilaf, make barley pilaf

·      Use barley in place of pasta

·      Eat whole grain bread that contains barley

·      Add whole grain barley to soups or stews, salads, stuffing or casseroles

·      Cook barley and make as a hot cereal